Part 2 Degenerative Disc Disease : Best Exercises To Help Your Lower Back Pain – Spondylosis
Have you been told that you have degenerative disc disease and are looking for relief?
Did you want surgery for your lower back or would you prefer degenerative disc disease exercises?
Chances are that you don’t want surgery. Degenerative disc disease exercises can help many people who have this condition like you.
What is Degnerative Disc Disease?
Degenerative disc disease is essentially the thinning of the discs that are found between your vertebrae. At the tender age of 7 years of age the blood vessels that feed your disc start to disappear. By the age of 20 the blood vessels have completely disappeared.
When the blood vessels self-destruct the nutrients are carried to the center of the disc by absorption (diffusion). Oxygen and blood sugars gets absorbed by the disc but this is not an efficient way to get nutrients to the cells inside the disc. The cells become starved of nutrients making the cells inside the disc die. The cells inside the disc are responsible for the pressure inside the disc. The more cells that die the more pressure decreases in the disc.
Essentially your disc starts the process of degenerating around 7 years of age but you can’t see any changes in your X-rays until you are in your 4th decade.
Can you see that one of the discs between the vertebra has a large space while the one above is smaller. This is degnerative disc disease. For the eagle eyed you will see that end result of degenerative disc disease is fusion of vertebrae shown between the bottom two red lines. That’s not one vertebra but two vertebrae.
You can’t stop the process of degeneration but you can do something about the pain related to degeneration. That’s why degenerative disc exercises are so important.
Degenerative Disc Disease Exercises
Degenerative disc disease exercises involve Stretching, Strengthening & Stability and Aerobic exercises.
Stretching is needed to increase the flexibility and mobility of the spinal muscles and to help relieve the accompanying muscle related pain
Strengthening and Stability: Degenerative disc disease exercises makes the muscle of the spine stronger taking the pressure off the joints and the disc.
Degenerative Disc Disease Exercise #1
- Get into a crawling position with your hands and feet shoulder-width apart.
- Harden your core by contracting your abs and lower back. This is called bracing.
- Lift up your arm first. If this is easy, then lift your leg only. If that is easy, then lift the opposite legs and arms, for example right leg, left arm.
- Want to make it tougher? Try lifting an arm and leg on the same side.
- 3 sets of 10. If you are shaking a little or cannot balance quite right, you’re doing the right exercise for you, i.e. lifting just the leg or arm might be easy, but lifting opposite arms and legs might put you off-balance a bit. Make sure you are stable before going to the advanced bird dog.
Degenerative Disc Disease Exercise #2
- Stand in front of a chair as if you are going to sit on it.
- Stand with your feet facing slightly more outward than your knee.
- Make sure your butt comes out, and keep lowering you butt until you touch the chair.
- Practice 3 sets of 10.
When you are stronger, take the chair away and go down until your knees are bent 90 degrees.
Degenerative Disc Disease Exercise #3
- Get on your side with your elbows underneath your shoulders.
- Your feet stacked on each other.
- To make it harder you can raise up your arm like the picture above.
- Bring your pelvis down to the floor than bring it up again 10 times.
- Don’t rest when you touch the floor.
- Try to do three sets each day.
Degenerative Disc Disease Exercise #4
- Lie Face Down.
- Toes together and your arms shoulder width apart.
- Get up on your toes and elbows like in the picture above.
- Your legs and body should form a straight line. Don’t let your butt sag down or come up too high.
- Hold for 30 seconds to start. Hold for up to 1 minute. Do it 3 Times.
Degenerative Disc Disease Exercise #5
- Lie down face up with your hands down and knees bent.
- Tighten your abs and lower back muscles.
- Lift up till you form a straight line like in the picture above. Don’t go too high or too low.
- Come back down and when you touch the floor come back up right away (no rest- your back needs endurance).
- Try 3 sets of 10.
Try doing swimming if you are a swimmer. The best stroke is the breast stroke for most people. Try going 2-5 times a week for 20 minutes.
One of the degenerative disc disease exercises that’s great for you is walking. Walking puts less pressure on your disc and moves your spine. If you are in acute pain this isn’t for you but if you are simply sore a brisk walk can really help. Try walking 20 minutes briskly everyday. (slow down or stop if the pain keeps increasing or gets sharp)
Cycling should be done with more caution. Start with a stationary bike first if you have access to one. This way their is no bumping up and down.
More importantly you should keep the arch in your lower back while cycling. By keeping the lower back arched you protect the disc and prevent aggravating yourself.
Degenerative Disc Disease Treatment
Part 1 (link below) went over the surgical options, which do get results but have some side effects you definitely want to think about. They are Disc Fusion and Total Disc Replacement with a synthetic disc.
At this downtown Toronto chiropractic clinic I use a combination of manual therapy, posture and pain treatments.
- Manual therapy includes mobilization and manipulation to improve the motion in the stiff joints and muscles. Mobilization is when your chiropractor moves your spine through it’s regular range of motion. Often it’s done while you are lying down, face-down or while you are lying down on your side.
- Manipulation involves moving your spinal joints until you can hear a pop. Just like cracking a knuckle. This movement is still within the normal movements of the joint but just a little further than mobilization. It’s safe and effective at helping break adhesions, increase range of movement, and more importantly help with pain for many problems..
- Myofascial Realease Technique or Active Release Technique. When a muscle that is involved in your pain is found, your chiropractor will release the muscle so it is relieved of the tension and becomes looser making the pain associated with your muscle disappears.Your chiropractor will press on a trigger point and help move your joint through a full range of motion. After you learn how to do the movement, your chiropractor will simply push on the trigger point while you do the same movement. The process is repeated 3-5 times. Than you move onto another set of points in the same muscle.
See Also: Active Release Technique Is It For You
- Postural Correction: When your posture is not good there is more pressure on the joints in your spine. Slouching or poking your chin out is a sign that certain muscle groups are too tight and others are too weak. The idea is to stretch the muscles that are too tight and strengthen the muscles that are too weak. I have dozens of people that come to the clinic that lack the strength but more importantly endurance to keep their bodies in place for the sitting job that they do.
- Pain Treatments: Acupuncture, Laser and Shockwave therapy is used to decrease pain in and around your spinal joints and muscles
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